Amrap x 8 minutes Air Squat SA Push Press, L & R 1/1/1, 2/2/2, 3/3/3...
Back Squat (Weight)
9 minutes to build to a tough set of 6 reps. then, 3 max effort sets @90%
Metcon
Accumulate 3-5 minutes in a plank. Tall, elbow, sides
Tuesday
Bench Press (Weight)
18 minutes to build to a tough set of 6 reps. *row or bike x 1:15 every other bench set then, 3 max effort sets @ 85-90%
Metcon (AMRAP - Rounds and Reps)
Amrap x 6 minutes 6 Hang Power Cleans 6 Lateral Burpees
Wednesday
Metcon (Calories)
3 rounds For Max Calories Row x 3 min, rest x 3 min Bike x 3 min, rest x 3 min then, 8-10 minutes of rolling out/stretching
Thursday
Metcon (AMRAP - Reps)
A. Amrap x 9 minutes 21 Double-Unders 15 Sit-Ups 9 Thrusters -rest 2 minutes- B. 10 minutes to build to a tough set of: 2 Power Cleans + 2 Front Squats -rest 2 minutes C. Amrap x 5 minutes Using 90% of B, Max reps of Power Clean + 2 Front Squats
*score = total reps (A & C) + weight (B)
Friday
Metcon (AMRAP - Rounds and Reps)
Amrap x 30 minutes 20 Wall Ball Shots 20 Pull-Ups 10 Box Jump Overs 15 Push-Ups 25 RKBS 400m Run
Saturday
Metcon (AMRAP - Rounds and Reps)
Teams of 2 Amrap x 30 minutes 20 Bench Press 20 Deadlift 40 Cal Row *partners split work however they like